Competition (Wednesday, 01/04/17)

 In Competition

2017 OPEN PREP

A. Movement Prep
2 Rounds:
10 Single Leg Glute Bridge (Each Side)
10 Ipsilateral Dead Bug (Each Side)
10 Goblet Squat

B. Strength
Front Squat
12 Min to find mod-heavy set of 3
*Around 80-85% of 1RM

C. Metcon
Death By:
Goblet Squat (70/53)
Straight Leg Sit-up
**Reps increase by 2 each round.
1-3-5-7-9…

D. Metcon
12 min AMRAP
8 C2B
10 UB Power Clean (135,95)
50 Double Unders
*Cleans MUST be unbroken, if needed scale to a more appropriate weight

E. Gymnastics Skill
10 min practicing handstand holds or walking

Recent Posts
  • Sarah Schulz King

    A. done
    B. 175×3 – felt great
    C. 17+21
    D. 3+18, had 40s left after 4th set of cleans, but couldn’t jump!
    E. done

  • Matt McDonald

    Some legless along with dball cleans warmup
    A. Done
    B. Only 225, no sleeves or lifters. Focused on opening up my hips I feel like I sit on my legs too much.
    C. 14s
    D. 4 rds at the buzzer. Grinder.
    E. Good hs hold work. Coach William big help.

  • Karlie

    A done
    B 125#
    C 13 rounds complete. Didn’t want to pick up that bell again.
    D 3 rounds plus 18. C2b unbroken. Cleans unbroken first 2 rounds and then 8/2 set 3-4. 85#
    E handstand hold work with Matt and William.
    Added in bar MU work because they felt easy and WilliM helped me try and string some.
    Weightlifting with Logan

  • Camille Goldman

    A. Done bike warm up
    B. 155# didn’t take long partner with Katie Kalin
    C. 17+30
    D. 4+11 cleans singles dropped it, Katie’s idea 😏
    E. Done
    Weightlifting 🏋
    A. 135# PC+clean x 2 (tried not to starfish any of them)
    B. Split Jerk 130×3
    My shoulder is done-
    Am I even getting better?

  • Josh Sampson

    A. Done
    B. 205#. ~80%. Feelin heavy today.
    C.
    D.
    E.